2 min Row picking up pace every :30 seconds
Roll Calf – 1 minute each, Cross Body Shoulder Stretch – 1 minute each, Wall Prayer Stretch – 1 minute.
EMOM 8 – :20 second Bar Hang / :20 second Plank Hold or Hand Stand Hold. Alternate Hangs and Holds.
Set up scale for HSPU and place card under spot on Rig if doing T2B
AMRAP 9 of 250m row, 7 HSPU Rest 3 min then 5 RFT of 40 DUs, 12 T2B.
HSPU => Abmat =>Box => Bear Crawl, DU => SU x 2, T2B => 15 V-Ups
Walk 100-200m, Lax Ball Shoulders
Part 1 focus on keeping core tight and shoulders stable. Part 2 will elevate heart rate as well as fatigue your shoulders, break up HSPU if needed right away, push the pace in 2nd part. About 4 to 6 rounds for AMRAP and 1 to 2 minutes per round for 2nd part.